{"id":165912,"date":"2022-12-29T21:48:52","date_gmt":"2022-12-29T21:48:52","guid":{"rendered":"https:\/\/pharmeasy.in\/blog\/?p=165912"},"modified":"2026-02-18T12:07:56","modified_gmt":"2026-02-18T12:07:56","slug":"health-fitness-benefits-of-janu-shirshasana-and-how-to-do-it","status":"publish","type":"post","link":"https:\/\/pharmeasy.in\/blog\/health-fitness-benefits-of-janu-shirshasana-and-how-to-do-it\/","title":{"rendered":"Benefits of Janu Shirshasana (Head to Knee Pose) and How to Do it by Dr Himani Bisht"},"content":{"rendered":"\n\n<\/head>

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Table of Contents<\/p>\nToggle<\/span>

Introduction<\/a><\/li>
What is Janu Shirshasana?<\/a><\/li>
How to Do It?<\/a><\/li>
Benefits of Janu Shirshasana<\/a><\/li>
Risks of Exercise<\/a><\/li>
Conclusion<\/a><\/li>
Frequently Asked Questions (FAQs)<\/a><\/li>
References<\/a><\/li><\/ul><\/nav><\/div>\n \n <\/span>\n $\"Join$ \n <\/a>\n
<\/span>Introduction<\/strong><\/span><\/h2>\n\n\n\nYoga is an ancient mind-body practice that originated in India. It aims at the improvement of both physical and psychological well-being. In addition, yogasanas give the physical and mental stability and strength required to maintain a posture. Janu shirshasana is one of the seating position yoga. It has several benefits for health. It may aid in digestion and enhance liver and kidney functions. It might also help strengthen the muscles of the stomach. This position is a beginner-level yogasana ^{1<\/sup><\/a>^,<\/sup>}^{2<\/sup><\/a>. Let us read and find out more about janu shirshasana.\u00a0<\/p>\n\n\n\n}
<\/span>What is Janu Shirshasana?<\/strong><\/span><\/h2>\n\n\n\n
Janu shirshasana is also called head-to-knee pose yoga. In the Sanskrit language, janu means the knee, sirsa means the head and asana means posture. Adho mukha svanasana, supta padangusthasana and baddha konasana are the preparatory poses for janu shirshasana yoga. There are 27 variations of the janu shirshasana pose. Some variations of janu shirshasana are revolved head to knee pose (parivrtta shirshasana), janu shirshasana C (head on knee pose C), janu shirshasana B (head on knee pose B), head on knee pose with blanket bolsters and many more. Let\u2019s know more about the process of janu shirshasana. People who have practiced janu shirshasana can start practicing parivrtta shirshasana (revolved head-to-knee pose) as a follow-up pose.\u00a0\u00a0<\/p>\n\n\n\n
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Did You Know?<\/p>\n\n\n\n
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Janu shirshasana was discovered in the 20th century in the book \u2018Yoga Makaranda\u2019 by Krishnamacharya in 1934.\u00a0<\/li>\n\n\n\n
It is also mentioned in the book \u2018Light of yoga\u2019 by Iyengar in 1966 and in \u2018Ashtanga Vinyasa Yoga\u2019 by Pattabhi Jois.\u00a0\u00a0<\/li>\n<\/ul>\n<\/div><\/div>\n\n\n\n
<\/span>How to Do It?<\/strong><\/span><\/h2>\n\n\n\n\n
Sit on a mat or the floor. Extend your legs in front.\u00a0<\/li>\n\n\n\n
Now, bend your left knee and bring the sole of the left foot inside the right thigh.\u00a0<\/li>\n\n\n\n
Then, bend forward and stretch your hands towards the right foot until they reach it keeping your elbows straight.\u00a0<\/li>\n\n\n\n
Grab the toes of the right foot with the left hand.\u00a0<\/li>\n\n\n\n
Hold the edge of the leg with the right hand.\u00a0<\/li>\n\n\n\n
Try to bring your head as close as possible to your right knee.\u00a0<\/li>\n\n\n\n
Bringing the head all the way to the knee will be challenging for beginners. Do not try to force it.\u00a0<\/li>\n\n\n\n
The position should relax the back while the arms do the work.\u00a0<\/li>\n\n\n\n
Hold the final position for as long as you feel comfortable, and take deep breaths.\u00a0<\/li>\n\n\n\n
Then repeat the posture with the second leg.\u00a0<\/li>\n\n\n\n
Complete five rounds for each leg.\u00a0<\/li>\n<\/ul>
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